Joshua Fields Millburn & Ryan Nicodemus help over 20 million people live meaningful lives with less through their website, books, podcast, and documentary. The Minimalists have been featured in the New York Times, Wall Street Journal, Boston Globe, Forbes, TIME, ABC, CBS, NBC, BBC, CBC, and NPR.

6-Minute On-the-Road Minimalist Workouts

We all know what comprises the fundament of good health: diet and exercise. Yet it’s easy to make excuses; it’s especially easy to be complacent—to let yourself go—when you’re traveling. We realized this before we embarked on our long tour, so instead of acquiescing to slothful laziness, we contacted our good friend, personal-fitness trainer Vic Magary, and asked him to construct a simple, effective workout plan for our time on the road.

Here’s what he came up with, including video links. Now all you need is a pull-up bar and an open mind. (It’s worth noting that this workout regime is working so well for us that we intend to continue using it even when we’re back home.)

Mondays, Wednesdays, Fridays

Push-ups. Complete maximum repetitions with good form. Repeat for three sets with approximately one-minute rests between sets. (Video.)

Pull-ups. Complete maximum repetitions with good form. Repeat for three sets with approximately one-minute rests between sets. If you can’t yet perform a pull-up, hang with your chin above the bar for as long as you can, and then lower yourself from the bar slowly and repeat. (Video.)

Tuesdays

Bodyweight Squats. Complete maximum repetitions with good form. Repeat for two sets with one-minute rests between sets. Stop at 50 reps per set, even if you feel like you can do more. (Video.)

Squat Jumps. Complete maximum repetitions with good form. Repeat for two sets with one-minute rests between sets. Stop at 30 reps per set, even if you feel like you can do more. (Video.)

Thursdays

Forward Lunges. Complete maximum repetitions with good form. Repeat for two sets with one-minute rests between sets. Stop at 30 reps per leg per set, even if you feel like you can do more. (Video.)

Lunge Jumps. Complete maximum repetitions with good form. Repeat for two sets with one-minute rests between sets. Stop at 20 reps per leg per set, even if you feel like you can do more. (Video.)

Saturdays

Burpees. Set a timer for six minutes. Do as many burpees as possible during that time frame (video). If burpees are crushing you, then use the baby burpee (video). You can rest as needed during that time, but get back to work as soon as possible. Record the completed number of repetitions.

Sundays

Rest.

Yep—that’s it. If any aspect is too difficult or too easy, adjust accordingly.